Serving Sizes

What is a Food Guide Serving?

A food guide serving is a reference amount to helps you understand how much food is recommended from each of the four food groups. The following are examples of food guide servings according to Canada’s Food Guide:

Vegetables and Fruit

  • 125mL (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice
  • 250 mL (1 cup) leafy raw vegetables or salad
  • 1 piece of fruit

Grain Products

  • 1 slice (35 g) bread or ½ bagel (45 g)
  • ½ pita (35 g) or ½ tortilla (35 g)
  • 125 mL (½ cup) cooked rice, pasta, or couscous
  • 30 g cold cereal or 175 mL (¾ cup) hot cereal

Milk and Alternatives

  • 250 mL (1 cup) milk or fortified soy beverage
  • 175 g (¾ cup) yogurt
  • 50 g (1 ½ oz.) cheese

Milk and Alternatives

  • 75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
  • 175 mL (¾ cup) cooked beans
  • 2 eggs
  • 30 mL (2 Tbsp) nut butter

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